CrossFit BattleCry – Kettlebell Club

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 weighted arm circles (vertical, horizontal, each backward, forward)

KB 3 rep Clean Ladder (Weight)

Complete 3 cleans at each weight. Move through the FULL ladder one side at a time, then repeat. Move through on your least dominant arm FIRST. Log your heaviest weight successfully cleaned.

Metcon (Time)


200m farmer’s carry

100m overhead carry

75 dubs

50 swings

Adductor & Lumbar stretch (No Measure)

Rocking child’s pose

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

2 min wall decompression

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